Metcon:

5 Rounds:

12 Weighted Single Leg Glute Bridges (Each Leg)

12 Weighted Bulgarian Split Squats (Each Leg)

18 Heels 2 Heaven

18 Light Weight Crunches

Metcon:

On the 0:00]
For Time:
21 Burpees
1 Round of “DT” (Use any weight you can DL, clean and jerk)
18 Burpees
1 Round of “DT”
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”

*1 Round of DT
12 Deadlifts
9 Hang Power Cleans 
6 Push Jerks  

Metcon:

For Time:

50 Double Unders (Jumping Jacks)

50 Sit Ups

400M Run (1/4 Mile)

40 Double Unders

40 Sit Ups

400M Run

30 Double Unders

30 Sit Ups

400M Run

20 Double Unders

20 Sit Ups

400M Run

10 Double Unders

10 Sit Ups

Strength/Skill:

6 x Max Sets Handstand Push Ups (Strict or Kipping)

Metcon:

4 Rounds of :40 Sec On, :20 Sec Off:

-Weighted Hollow Body Holds

-Romanian Deadlifts (you choose weight)

-Single Arm Overhead Squat Hold, RIGHT Arm (use a dumbbell/ any other safe weight)

-Single Arm Overhead Squat Hold, LEFT Arm (use a dumbbell/ any other safe weight)

Metcon:

AMRAP 15:

26 Russian Twists

2 Thrusters (you choose weight)

30 Double Unders (jumping jacks if no rope)

*Add 2 More Thrusters Each Round (Ex. 2 Thrusters on Round 1, 4 On Round 2, 6 On Round 3, Etc.)